🥗 Creamy Corn & Cucumber Salad
A refreshing, colorful salad made with sweet corn, crisp cucumbers, juicy tomatoes, and a light creamy dressing. It’s quick, healthy, and great for summer meals, BBQs, or meal prep.
🧾 Ingredients (Serves 4–6)
- 2 cups sweet corn (fresh, canned, or frozen & thawed)
- 2 cups cucumber, diced (about 2 medium)
- 1 cup cherry tomatoes, chopped
- ½ cup red onion, finely diced
- ¼ cup fresh parsley or cilantro, chopped
Creamy Dressing:
- ¼ cup plain Greek yogurt (or light mayo)
- 1–2 tbsp olive oil
- 1 tbsp lemon juice (or lime juice)
- 1 tsp garlic, minced
- Salt & black pepper (to taste)
👩🍳 Instructions
- In a large bowl, combine corn, cucumber, tomatoes, red onion, and herbs.
- In a separate small bowl, whisk together the dressing ingredients until smooth.
- Pour dressing over the salad and toss gently.
- Chill for 15–30 minutes before serving for best flavor.
- Taste and adjust seasoning if needed.
💡 Tips
- Use grilled corn for extra smoky flavor.
- Add avocado for creaminess (but increases calories).
- Swap yogurt for dairy-free yogurt if needed.
⚖️ Weight Watchers (WW) Info (Approximate)
(Per serving, 6 servings total)
- Points: ~2–4 WW points
(depends on yogurt vs mayo and oil amount)
👉 To keep points low:
- Use nonfat Greek yogurt
- Reduce or skip olive oil
🩺 Diabetic-Friendly Version
This salad is naturally diabetes-friendly with small adjustments:
Why it works:
- Low glycemic vegetables (cucumber, tomatoes)
- Fiber helps slow sugar absorption
- Balanced carbs from corn
Adjustments:
- Limit corn to 1½ cups total (reduces carb load)
- Use nonfat Greek yogurt
- Add protein (grilled chicken or chickpeas) to stabilize blood sugar
🔢 Estimated Nutrition (Per Serving)
- Calories: ~120–160
- Carbs: ~15–18g
- Fiber: ~3g
- Protein: ~4–6g
- Fat: ~4–7g
❓ Q&A
Q: Can I make this ahead of time?
Yes! It tastes even better after chilling for a few hours. Best eaten within 1–2 days.
Q: Can I use frozen corn?
Absolutely—just thaw and drain well.
Q: How do I make it vegan?
Use plant-based yogurt or vegan mayo.
Q: Can I make it spicy?
Add diced jalapeño or a pinch of chili flakes.
Q: What protein goes well with this?
Grilled chicken, shrimp, or even tofu pair perfectly.